Tag: MANNdate

COP

SSH

Arm Circles

Helicopters

12 Days after Christmas

12 rounds. First round do all, eliminating one exercise each round

• 12 Kettlebell Dirty Dogs
• 11 Overhead Presses
• 10 Tricep Extensions
• 9 2 Hand Swings
• 8 Clean and Press
• 7 Goblet Squats
• 6 Lawn Mowers
• 5 Boat canoes
• 4 Merkin Rows
• 3 Sit-up Presses
• 2 One Arm Snatches
• 1 Kettle Burpee

One lap with various caries and 2 minutes of Boat/Canoes to finish out the time

Announcements

Last day to order shirts is tonight at 12

https://f3.mudgear.com/products/f3-rva-shirt-pre-order

Numberama

Namearama

Opus took us out

NMS

Just getting an early start on next year’s holiday season. Last week’s workout was fun, so we got to try it again.

While D’Ville is the only region that can count correctly, we can always rely on Emoji to make things interesting in the COP. Mumblechatter was low this morning, but we did get around to talking about old school sports tryouts, thus the title of the Back Blast

Strong work was put in by all and it was an honor to lead

Opus, Trout, Yard Sale, Beulah, Rounders, Wild Thing, Mudface

COP

• SSH
• Arm Circles
• Tempo Merkins
• Helicopters
• Cherry pickers

Ring Around the Rosie

Pax circles up on their six and passes the kettlebell to the man on their right and then to the left

Five time each direction

Dora

Partner up. One partner runs the loop while the other performs Kettle Bell dirty Dog

Flip Flop until 100 Dirty Dogs are done

Conga Line

Line up. PAX in front passes bell to next man in line, then runs to back of line. Various exercises for one lap of the loop

Some lunges, lawnmowers, halos and slingshots to finish out the time

Numberama

Namearama

Wild Thing took us out

NMS

YHC rolled up to the AO to find out that no one had taken the Q. Well, there are a couple of things that he wanted to try out, so he took the Q. Thanks to the PAX for putting up with YHC experimenting on them. Strong work was put in by all.

Thanks for letting me lead

Mudface and YHC had a blast working out in the snow!

COP — SSH, merkins, arm circles small, werkins, arm circles small reverso, diamonds, arm circles big, CDD’s, arm circles big

A whole lotta tabata–
We did a series of KB exercises — the one that sucked the most was the tricep extensions!

The End.

Opus

Four men ventured forth to indulge YHC’s latest attempt to link this day in history to a KB workout. Here is what happened.

COP: SSH, DQ, LBC’s, arm circles, Imperial walkers, mosey back to the parking lot.

Today is the birthday of Jeff Bridges, who has made over 70 films, so to kick things off: 10 each of one hand swings, snatches, merkin rows, halos, situp press, lawnmowers and overhead press, run a lap between each set.

Move on to 40 each of lunges, demon crushers, slingshots and American hammers, for a total of 160, which is how many times the word “dude” is uttered in The Big Lebowski.

Next up, 22 each of curls, tricep press, lawnmowers and halos, for a total of 88, the same number as the keys on a piano, referencing The Fabulous Baker Boys. Lastly, 20 of something YHC can’t remember, lunge to other side of parking lot, 20 of something else (didn’t write the last part down).

NMS

The mumblechatter was in high form today. Trout announced early on that he had Thai food last night, and his fourth F was strong, such that the PAX asked him if he had the runs. Trout: “not yet” to which Mudface replied: “does that mean you have something stopping it up, like a scented plug of some sort” and so on and so forth, with guesses where a plug of that kind might be purchased (Victoria’s Secret–is that the secret?). On a separate note, please check out YouTube for a clip of that classic Jeff Bridges movie from 1975, Stay Hungry, co-starring Ah-nold and Freddy Krueger. Cinematic gold.

As usual I have No Idea what I’m doing…

4 people showed up before the workout but only two people were there to lift some bells.

COP — DQ, Helicopters, Chinooks, Merkins, Mountain Climbers, Merkins, plank jacks, merkins, American Hammers, merkins, monkey humpers

Dora — one guy bear crawls to the light and back, the other one starts the following…
100 high pulls
200 single arm swings
300 goblet squats

that took a while…

finish up with 1 minute of overhead presses
1 minute of halos
1 minute of lumberjacks

Numbers Names Announcements

NMS — YHC drove up with a few minutes to spare this morning and noticed someone walking around the side of the building. unusual. Drove to the parking lot where Mudface’s truck was idling with him inside. He rolls down the window and says that there are two officers patrolling the school and one of them asked him to kindly stay in the truck until they were done. YHC decided to join Mudface in the truck until things were restored to normal. Mudface was amused that the officer addressed him as “son”. We sat and waited for them to come back and free us from the truck, but they never did… Finally they drove away and we were able to start. First time ever that YHC has had to start a workout late! The workout was great — no one got hurt — great convo afterwards. It’s what F3 is all about gents!

Mosey around the bus look in case in LIFO’s posted.  Circled up at front doors of the school to warm up.  Side Straddle Hope, Arm Circles, Hand Release Merkins, LBC’s and Hillbilly’s.  Short mosey to the wall.  Find a partner.  One partner does Balls to the Walls while the other does 20 Halo’s with their KB.  Switch back and forth until each team has done 80 Halo’s, 80 one handed swings (thank you MudFace for fixing our form), 80 Goblet Squats and 80 Lawn Mowers.  A little chatter was heard about why we were doing Balls to the Walls during a KB workout.  Because the Q said so.  Next was 4 Corners of the Bus Loop.  The corners were 20 Pullovers, 20 Around the Waists, 20 Monkey Humpers (w/o KB) and 20 Boat-Canoe’s.  Next was 11’s across the parking log.  11’s consisted of Monkey Humpers (w/out KB) and Clean/Presses.  You ask why Monkey Humpers?  Ski season is coming quickly and need to work on those thighs.  Nobody completed the 11’s before we ran out of time.  Circle Up.  One minute left so we did some Boat-Canoe’s in honor of Chewy.  Numberama, Namarama, Anouncements and Closing Prayer.  An announcement was made by MudFace.  On Thursday there is a Merkin Challenge.  The goal is to do 900 Merkins in 45 minutes at the workout (a merkin every 3 seconds).   I’ve been out for the better part of 3 months, it’s great to be back with the guys.

 

Mudface reporting in for Trout who had some technical difficulties

COP

Arm circles front

Arm circles back

20 merkins

20 Crabcakes

20 LBCs

10 DQs

20 crabcakes

The thang

4 corners

1^st corner 10 Merkins

2^nd corner 20 squats

3^rd corner 30 merkins

4^th corner 40 merkins

While walking to each corner push press with kettlebell

Next:

Light pole madness:

At each light pole the following was done..

10 squats

5 skullcrushers

1 burpy

Repeat at each light pole

Next:

Triple check:

Someone did lawnmowers

Someone else did bear crawls pulling kettle bell through legs

Someone else did pushup press

After each exercise run a lap

Final exercise:

Merkin position with kettle bell by your head, do 1 merkin, still in merkin position take right hand and put kettle bell at your feet, return to merkin position and do a 1 merkin, then get kettle bell from feet back to your head, then do 1 merkin and repeat with left hand, this counts as one. Goal was 25.

Ended right at 6:15

Numberama and namerama

Solid 125 merkins in the book.

4 men showed up, one slightly later than others, to hot potato a KB Q. Here is what happened.

Mudface Q: COP, inchworms, SSH, Imperial Walkers, stuff YHC missed as a LIFO

Chewy Q: Walk the bus loop, stopping at each light for 1 burpee, 10 goblet squats, 5 demon crushers, walk to next light doing around the worlds, repeat til the end of the loop.

Trout Q: Start at one side of bus loop, 10 burpees and 10 overhead presses, bear crawl to side of school, 10 donkey kicks, run back. 5 reps.

Mudface part deux Q: Bear crawl with KB five times, rotate 180 degrees, keep going same direction using crawl bear, repeat.

No Idea Q: 11’s with halos and 2 hand swings, farmer carry between, then boat/canoe called out by Chewy.

Numberama, namerama, YHC took us out.

NMS
YHC was a LIFO today, and the rest of the PAX voted that he had to do the backblast. Sometimes democracy sucks. The PAX all brought it today, especially Trout, who one day, maybe, just maybe, will do his own Q and not just be part of a hot potato. Although judging by his hot potato Q’s, that VQ will be brutal. Next week has at least 1 opening, just saying….

As usual, I have No Idea what I’m doing.

11 men gathered to throw some iron around. Welcome to McFly, great to have you out there with us this morning.

COP

• SSH
• Arm Circles, big and small
• Merkins
• DQ’s
• Arm Circles Reverso, big and small

Tommy Mac

AMRAP

• 12 Burpees
• 12 Thrusters each arm
• 12 Burpees
• 12 Power Snatch each arm
• 12 Burpees
• 12 Clean and Press each arm
• 12 Burpees
• 12 Rack Squats each arm
• 12 Burpees
• 12 Overhead squats

Reps on single arm exorcises halved if you use the sandbag

One minute of Boat/Canoe to finish out the time

Numberama

Namearama

Chewy took us out

NMS

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”

Again strong work was done by all.

It was an honor to lead

2 resisted the fart sack and showed up to get built up. Here is how it happened.

COP: SSH, LBC’s, Merkin (just one), arm circles, DQ, Imperial Walkers. Mosey back to parking lot, time to work. Each of the following exercises was done for 2 minutes, save the last couple, which were done for 3 minutes.

Straight leg KB crunch, followed by LBC’s (10 of each, then repeat until time)

while planking, reach through to get KB from opposite side, bring over for a renegade row, repeat

Do a 1 count American Hammer with KB, then 2 count without, bring KB to other side, 2 count without, repeat

Take a break with a walk around the loop, farmer or waiter carry

Power close row

on six, legs straight up, do crunch with KB pressing up at the top

alternating Y-Backs

on 6, holding KB straight up, leg raises

walk holding KB up to chin, elbows level with shoulders

demon crushers

lawnmowers, alternating arms

Mosey to flag, numberama, namerama, YHC took us out

NMS

YHC had been feeling a little soft in the core, so time for a dedicated back and ab workout. 3 exercises in Bulkhead requested (to YHC’s relief) that perhaps a brief break would be helpful, so audibled to the loop walk. YHC thought it might be a solo Q until Bulkhead rolled in, thankfully with his phone, as YHC forgot his and Mudface fartsacked, even though he was supposed to bring his magnet timer. Of course YHC wasn’t going to let that go without a comment! Great effort by Bulkhead, mumblechatter focused on kids in school and favorite action stars (Schwarzenegger and The Rock). Bulkhead also said the title of this backblast after looking at the list of exercises. Yes, I did, and some of these people with YouTube channels are pretty strange.

As usual, I have No Idea what I’m doing.